WOD / Blog
31 October 2024
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Halloween Team WOD Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the Dead” (200 Meter Partner […]
30 October 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 10 Floor Press (95/65)(65/45) 20 ABMAT Sit Ups Stimulus/Focus: Attempt to complete all work unbroken. Aim for 10 rounds. Cool Down: 4 Rounds: […]
29 October 2024
Warm up: Coach’s Choice Strength/Skill: Review the movement and discuss the intent of the workout. WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lbs) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for […]
28 October 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 4-Minute Rounds A) 200m Run + 10 Toes to Bar + 200m Run B) 250m Row + 15 Strict Push Ups + 250m Row Stimulus/Focus: You […]
26 October 2024
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
25 October 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 10 x 10 Stimulus/Focus: Strive to use 60% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 25-20-15-10-5 For Time (20 Minute Cap) Slam Balls (30/20)(20/15) Box Jumps (24/20)*Masters may step up. *Run 400 Meters at Each (-) (total of 4 runs) Stimulus/Focus: Try […]